Unfortunately, the problem of excess weight is one of the most relevant today. For this reason developed a lot of methods, diets and other ways of losing weight. Some of them are effective, but dangerous to health. Others do no harm, but hateful pounds come back as soon as you cease to observe diet regime and. How to find the optimum solution to lose weight once and for all, let's deal.
Where to start
First of all, do not rush. If you decided to lose weight, but stay healthy at the same time, to achieve results slowly but surely.
The maximum allowable negative – is 1 kg a week. For a month the result will be 3-4 kg, which is pretty good. You do not need to use synthetic drugs (tablets) or a hard diet hunger.
The slow pace of weight loss does not have to be an inhibiting factor as this technique is reliable and guarantees a sustainable result for a long time.
If you need to lose a few pounds in the shortest time, for example, to any occasion, come to the rescue of special extreme diet. But you need to be prepared for the fact that after them the weight comes back again quickly enough, and in some cases with a vengeance. So for a truly effective weight loss you need to choose the most favorable period of their lives without stress and neurosis.
How to adjust the diet
- Don't eat 3-4 hours before bedtime. If hunger is very strong, can drink a glass of low-fat yogurt. There is an opinion that you can not eat after 18. If people go to bed at 21-22 o'clock in the evening, for him it is true, but in all other cases, only harm the body.
- Eat only organic foods and freshly prepared meals. Completely eliminate processed food and all sorts of synthetic alternatives.
- Any diets suggest drink plenty of water – 1 to 2 litres of water a day not counting other liquids — tea, coffee, fruit drinks and other beverages.
- Gradually excluded from the diet bread, cakes of flour, cakes, pastries; sugar; foods rich in saturated fats like lard, fatty dairy products and similar meats; TRANS fats contained in margarine and sweet pastries.
- The menu should prevail fresh fruit and vegetables, fresh juices.
- Once a week to arrange a fasting day or use a day diet.
- 1-2 times per month you can arrange a one-day hunger strike, if you use only water. This technique is quite severe, so if you find it difficult to adhere to, not force yourself and stick to the fast day.
- A quality night's sleep is essential for normal metabolism, so need to sleep no less than 7 hours.
- Physical activity is an integral part of any weight loss methods. You can engage in any sport or daily to perform simple complex basic exercises, walk at a slow pace for at least 1 hour a day to use the pool.
Can I lose weight in a week?
If you want to lose weight not more than 7 days should be excluded from the diet of fats, vegetable, butter, soybean oil, along with cheeses, sausages, sauces.
Limit the consumption of foods with a high content of simple carbohydrates — bread, pastries, pasta, sweets, potatoes, boiled beets and carrots, popcorn, rice, as in excess they turn into fat.
From drinks is not recommended the lemonade, beer, champagne, soda.
Fall under the ban and meals that combine fats and carbohydrates – baked potato, French fries, sweet pastries, cream, crisps, fish and meat in batter, bread with oil, any fatty meals with bread. Such a combination is particularly harmful because extra calories are immediately deposited on the waist, abdomen, legs.
It is recommended to build a menu of foods rich in proteins and complex carbohydrates:
- lean meat (beef, veal, chicken);
- lean fish (pike, trout, walleye, cod);
- seafood (shrimp, crab);
- low-fat dairy products;
- spinach, tomatoes, cucumbers, cabbage, onion, Apple, sorrel, eggplant, sea Kale.
Supplement diet cranberries, raspberries, blueberries, plums and rose hips.
It is recommended to eat often, but small portions. The last meal should be 3-4 hours before bedtime.
Individual weight loss program
To make your own program quite easily. First you need to find out your normal weight and to calculate precisely how much extra will have to be reset.
To define your own ideal weight are special formulas, e.g., formula Brock, which takes into account height, age, gender, body type and current weight. This will help and different calculators: the body mass index, calories, ideal weight and more.
The second important point is the calculation of the daily calorie intake. To determine using the methods described above. Daily intake should not be less than 1200 kcal, as consumption of smaller quantity of a danger to health.
Based on the daily intake of calories, you can learn a number of necessary body fats, proteins and carbohydrates.
You then proceed to the menu. At this stage the person already knows how much his body is calories per day, as well as fats, carbohydrates and proteins, so products are selected on the basis of these data. First, the menu prepared for the week.
Many at first have difficulty with the constant counting calorie foods, but if you long to follow the rule, this moment will become a habit and you "by eye" to determine the caloric content of a dish.
The final stage of physical training. To them begin 7-10 days after change of power mode. However, increased physical activity can start immediately, it depends on the psychological mood of the person.